Healthy Recipe

February 2, 2019

 

 

 

Ingredients

 

1 mango, peeled, pitted, and chopped or 1 cup chopped frozen mango thawed

1/3 cup chopped red bell pepper

1/4 cup diced red onion, rinsed and drained

2 tbsp chopped fresh cilantro

Juice of 1/2 lime

1 tsp granulated sugar

Pinch salt

4 - 5oz white fish fillets (cod, red snapper, halibut or tilapia)

2 tsp olive oil

Paprika for sprinkling

 

  1. In a medium bowl, combine the first 7 ingredients (mango through salt). Cover, and place in the refrigerator. (This can be done up to 2 days ahead of time.)

  2. Sprinkle the oil over the fish and rub to coat.  Sprinkle a light coating of paprika onto each of the fillets.  Preheat the grill on medium-high or place a nonstick grill pan over medium-high heat.  When hot, place the fish on the grill paprika-side down and cook for 3 minutes or until underside is lightly browned.  Turn fish and cook 3 to 4 more minutes, or until fish flakes apart easily when teased with a fork.

  3. Place fish on plates or a serving tray and top with 1/3 cup salsa on each serving.  Garnish with additional cilantro if desired.

 

1 fillet with salsa:  170 calories, 9g carb, 6g sugars, 3gt total fat, 0 sat fat, 30g protein, 1g fiber, 5mg cholesterol, 100mg sodium

 

Marlene Koch. Eat what you Love Every day. 2014. Running Press, Philadelphia, PA. p285.

 

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